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Recipe Quick Jump Made with black pepper, apple juice, sauerkraut, brown sugar, apple Method: oven Made with water, vinegar, sauerkraut, green bell pepper, onion, celery, pimentos, sugar, salad oil Time: over 5 hours Made with salt and pepper, flour, dried mushrooms, fresh mushrooms, water, onion, butter, sauerkraut Method: stovetop Made with Thousand Island Dressing, chicken breasts, sauerkraut, Swiss cheese Method: oven Made with water, oil, chicken bouillon, sauerkraut, mushroom soup, caraway seeds, white pepper, onion Method: stovetop Made with black pepper, salt, sugar, bacon, sauerkraut, cabbage, onion, butter Method: crock pot, stovetop Made with caraway seeds, wine, sauerkraut, bacon, molasses or dark brown sugar, apples Method: stovetop Made with green bell peppers, pimentos, carrots, parsley, cider vinegar, vegetable oil, water, sugar, dried oregano Method: stovetop Made with dried parsley flakes, Bavarian-style sauerkraut, stewed tomatoes Method

: stovetop Made with brown sugar, onion, bacon, sauerkraut, diced tomatoes Method: oven, stovetop Made with salt and pepper, sauerkraut, potatoes, bacon, eggs, flour Method: stovetop Made with celery seeds, brown sugar, sauerkraut, onion, butter or bacon drippings, apples, white wine, beef stock or bouillon Method: oven, stovetop Made with butter or olive oil, Swiss cheese, mushrooms, bacon, onion, breadcrumbs, sauerkraut Method: oven, stovetop Your Own Brand of Spaghetti Sauce About CDKitchen Online since 1995, CDKitchen has grown into a large collection of delicious recipes created by home cooks and professional chefs from around the world.

We are all about tasty treats, good eats, and fun food. Join our community of 195,000+ other members - browse for a recipe, submit your own, add a review, or upload a recipe photo. Contact Us Live Sauerkraut recipe, probiotic living food References What is sauerkraut? The daily use of living, fermented, acidic foods prolong life and are a secret to ongoing good health. Fermented vegetables and milk are rich in lactic acid, which inhibits the bacteria that cause putrefaction. Along with many other organic acids, lactic acid also greatly assists people with weak digestive systems (ie most people who are over 40). Sauerkraut combines the health benefits of cabbage and other cruciferous vegetables with the probiotic advantages of the fermentation process. Cabbage and other vegetables turn into a superfood when pickled. Humans have been eating pickled vegetables for thousands of years. As people first moved into the higher latitudes they needed to store food for the sparse, snow-covered winter months. Sauerkraut was a means of preserving cabbage and other vegetables for easy consumption throughout the winter.

Historical evidence suggests that workers on the Great Wall of China ate a version of pickled cabbage 2,000 years ago. Lacto-fermented vegetables (sauerkraut, kimchee) store virtually all the benefits of fresh vegetables for long periods. Captain James Cook always took a store of sauerkraut on his sea voyages, since experience had taught him it prevented scurvy among his crew. Benefits of Sauerkraut Sauerkraut provides a high-density source of a wide range of beneficial live lactic acid bacteria which assist in the digestive process, produce a variety of vitamins and other nutrients, and keep harmful micro-organisms at bay. A single serving of genuine raw sauerkraut gives your body a bigger health boost than any of the expensive probiotic drinks and supplements sold in stores. Cruciferous vegetables (also known as Brassicaceae or Brassicas) include broccoli, brussels sprouts, cabbage, cauliflower, collard, cress, horseradish, kale, kohlrabi, mustard greens, radish, rutabagas, turnip and watercress. Cabbage, brussels sprouts and other brassicas offer a host of health benefits.

They are high in vitamins A and C. Cabbage provides a rich source of antioxidants. Studies have shown that the cruciferous vegetables can help lower cholesterol levels; have anti-inflammatory properties; and help prevent and combat many cancers. (1,2) A phytonutrient in these vegetables named glucosinolate significantly enhances your liver's detoxification ability. According to one study (1), eating these foods every day will halve your risk of getting cancer. Some of the phytonutrients in this family seem to be able to protect mucous membranes, especially in the lungs and digestive tract. They are effective guardians against cancer, ulcers and infections in the digestive tract. Sauerkraut must be raw Most sauerkraut sold in supermarkets and shops is pasteurised. The beneficial bacteria and other organisms have been destroyed so that it has a long shelf life, and there is no risk of the jar exploding from pressure build-up. To gain the benefits from sauerkraut, it MUST be made the traditional way and consumed raw - best to learn how to make your own. Risks with cruciferous vegetables The main disadvantage of cruciferous vegetables is that they contain high levels of goitrogens.

Goitrogens are substances that prevent the uptake of iodine by the thyroid gland, and iodine uptake in the rest of the body. Their primary effect is suppressed thyroid function. Our exposure to numerous goitrogens in the environment and in our food is much higher than 50 or more years ago. Fermenting does not reduce the level of goitrogens that cruciferous vegetables contain. Cooking destroys most of the goitrogens in cruciferous vegetables. For example, steaming reduces the goitrogens in cabbage by about two thirds, and boiling cabbage for 30 minutes reduces the goitrogens by nearly 90%. However, you must use RAW INGREDIENTS to make sauerkraut. Fermented foods such as sauerkraut are wonderful in that they provide probiotics and bio-available nutrients. However, consuming large amounts of sauerkraut could actually be harmful to the function of your thyroid, especially if your thyroid is already compromised. I would advise you to monitor how you feel on a diet high in crucifer vegetables. For most people, moderation is the key.

It is best to consume fermented cruciferous vegetables as condiments, not as a large part of your diet. Sauerkraut is a wonderful, healthy food when consumed in moderation. To counteract the goitrogens in the cabbage, I add iodine-rich seaweed to my sauerkraut. I also include dill and juniper berries in my sauerkraut as they add a perfect complimentary flavour to the finished product. SAUERKRAUT RECIPE Here is how to make sauerkraut: Ingredients 2 large cabbages. Reserve 3-4 large leaves - enough to cover the surface of the brewing container 2 large onions Optionally, other vegetables in season. I have also used hot peppers, carrots, beets, beetroot, caraway seeds, a wide variety of fresh herbs, radish, curry powder, ginger and garlic, all with great success 2 teaspoons of sea salt. Use more salt if you are not adding the whey below, less if you have a good raw milk kefir whey. The salt helps promote the lactic acid bacteria in competition with bad bacteria 1 cup filtered water.

Use rejuvelac if available, otherwise filtered water 1 cup of liquid whey. If whey is not available, use 1 cup of lemon juice, or half a cup of vinegar, preferably apple-cider vinegar. White supermarket vinegar is a poor alternative. The clear liquid whey that forms as kefir or yogurt sours as it ages is by far the best starter, and will make a reliable and delicious sauerkraut by introducing plenty of lactic acid bacteria 2 Tbs juniper berries (optional) 2 Tbs seaweed such as wakame, kelp or dulse (optional) Recipe Shred the cabbage and other vegetables in a food processor. Put the shredded vegetables in a large container or bucket with the other ingredients. Pound them with a pestle or wooden mallet for 10 minutes - long enough to release the juices. Press the mash down. The liquids should just about cover the top of the mash. Put a large plate into the bucket that fits nicely and seals the top, and a heavy weight on top of it. Within a few hours, liquids should cover the top of the shredded mixture (if it did not cover to start with).

If there is not enough cabbage juice, add cold filtered water with whey / lemon juice / vinegar to cover. Leave to ferment at room temperature for 3 - 5 days. Within 1 day the smell should start to change, and within 3 days the mixture should have a delicious aroma. After 2-3 days of lacto-fermentation, vegetables start to soften and some of their components break down. As lactic acid-producing bacteria proliferate, the food becomes more acidic and easily digestible. Micronutrients such as choline are formed, the entire medium is preserved, and new flavours and aromas develop. Transfer to capped jars. Leave 2-3 cm / 1 inch at the top as they can bubble and leak. However, try not to expose it too much to the air, as making sauerkraut is an anaerobic process. Sauerkraut may need to be stored in the refrigerator if you live in a hot climate, but most refrigerators are too cold to allow it to mature properly. The ideal storage is about the same as for a fine bottle of wine.

Sauerkraut needs at least six months to fully mature, depending on what it is made from; the best sauerkraut I have tasted was eighteen months old. Yeasts and moulds Kahm yeast. Sometimes a white, velvety or powdery looking yeast or scum develops on the surface. It is not harmful, but does not improve the flavour. If it develops, skim it off the surface of the liquid. Discard any solid matter that has it. As usual, your senses are the test - if it smells and tastes OK, it probably is. Kahm yeast is likely to develop if: Your brew is insufficiently acid, especially when you start it. There is not enough salt. It is too warm.

5+ Things to Make with Sauerkraut Other Than a Reuben | Wholesome Cook 5+ Things to Make with Sauerkraut Other Than a Reuben Posted on January 27, 2012 • 49 comments 4607 Here are 5 6 sauerkraut recipes (plus a couple of extras) which are just as unique and delicious, as the Reuben, solving the dilemma of what to do with sauerkraut forever. Enjoy, because sauerkraut and most other fermented vegetables are really good for you. Ah, the famed New York Reuben … what would it be without a generous helping of sauerkraut? Just another layered sourdough sandwich filled with thin slices of corned beef and Swiss cheese, nothing to write home about. It’s probably safe to say then, that with the ingenious addition of pickled cabbage to the sandwich, it is one dish which has single-handedly helped lift kraut to international stardom. But did you know there are at least 5 other sauerkraut recipes which are just as unique and delicious, if in fact, not better? 1.

Sauerkraut Kiwi Smash (Smoothie) This is probably the most novel way to use pickled cabbage. Stop cringing and listen up. Mixed into a kiwi smoothie, sauerkraut provides a delicious, tangy and easy way to convince non-sauerkraut fans to have some of the probiotic goodness raw. In fact, when I first served it to my husband he didn’t even flinch… and he is still none the wiser. Recipe: in a high-powered blender, blend together for 30-60 seconds: ⅓ cup loosely packed sauerkraut, ½ cup tightly packed iceberg lettuce, ½ cup loosely packed kale leaves, 1 kiwifruit, peeled, ¼ orange, peeled, 1 teaspoon macadamia oil, 1½ cups chilled filtered water and ½ cup ice cubes. Serves 1-2. The recipe comes from my eBook, 40+ Quick and Healthy Smoothies . The eBook is packed with nutrient-dense smoothies with dairy-free, gluten-free, nut-free and added sugar-free options. No soy, wheat or eggs.

Loads of ingredient spotlights, tips for prepping, storing and making your smoothies even more healthy and delish. You can download the Smoothie eBook here for $15 (or subscribe and pay only $10.50 plus save 30% off all my other eBooks). 2. Sauerkraut Slaw Served alongside a good schnitzel or pan-fried fish, the sauerkraut slaw requires only 5 simple ingredients. It’s light on the calories but never on taste. Recipe: Fankly you can enjoy it straight out of the jar, it’s so good! The actual Slaw recipe and clean, real food dressing to go with it is on pages 154 and 44 of The Wholesome Cook book . You can also make it into this veggie-packed Super Slaw with a whole lotta more good for you ingredients! 3. Sauerkraut Soup // Kapuśniak Another one of my childhood favorites, the sauerkraut potato and bacon soup. Sounds pretty good already, doesn’t it?? And it’s simple to prepare too.

Recipe: cook 2 large peeled potatoes separately as the acid in the kraut may prevent them from going soft if cooked together. Then add them to the soup made up of 500g sauerkraut, 2 cups water, 2 bay leaves, 3 all spice seeds and 100g diced bacon, simmer together for 30 minutes. Serves 4. 4. Sauerkraut Hunter’s Stew // Bigos Back in the day, Bigos was cooked to help use up leftovers from hunting and household scraps. Today it is a much more formal dish, with quality smoked goods, red wine and lemon rind added for flavour – ingredients once perceived as luxuries. In whatever incarnation, it is on of Poland’s most liked and famous national dishes. Recipe: Sauerkraut Hunter’s Stew // Bigos 5. Sauerkraut Dumplings Lightly stir-fried sauerkraut, mixed with aromatic porcini mushrooms, or any other actually, wrapped in thin pastry parcel. The dough is a breeze to makeThey are best enjoyed boiled then fried. What’s not to like?

RELATED: For a gluten-free dumpling skin recipe, check out my debut cookbook, The Wholesome Cook which features 180 refined sugar-free recipes, wholefood kitchen tips, shopping lists and healthy living guides including tips for dealing with fussy eaters and eating the best food for your body. Recipe: Sauerkraut and Porcini Dumplings 6. Sauerkraut Pancakes Mixed into a savoury batter, the pancakes are great on their own but work just as well as a side to hearty goulash, creamy mushroom sauce or roasted pork with gravy. Recipe: Mix together 250g sauerkraut, 1 cup milk, 1 cup plain flour, 1 egg and some smoked hot paprika. Spoon mixture into a lightly oiled fry pan and cook on both sides, until golden brown. Makes about 12 pancakes. Other tasty and easy uses for Sauerkraut Nori Rolls: One of my favourite ways of enjoying fermented cabbage, aside of course from eating it straight out of the jar, is in Rice-free Nori Rolls . Sauerkraut lends a similar tang of flavour as pickled ginger would to regular sushi.

Meatballs: You can also add 1 cup of sauerkraut to about 500g meatball mince. Burgers: this is obvious if you like the Reuben, but sauerkraut goes really well on burgers. Or try adding some kraut to the patties themselves. For more sauerkraut resources and information on its healing properties visit Kraut Look . For more healthy living inspiration, including a homemade sauerkraut recipe, check out my debut cookbook, The Wholesome Cook , featuring 180 refined sugar-free recipes all with gluten-free options. Plus detailed additive-free shopping guides, wholefood kitchen tips and my take on sugar, fat, gluten and legumes, soy and dairy. Polish Sauerkraut : The Healthy Chef – Teresa Cutter Share This Polish Sauerkraut I was brought up on sauerkraut. My Great Polish Aunt was a specialist sauerkraut maker and I remember us as kids always having it with our meals. The sour flavour comes from the process of lacto-fermentation, similar to the pickling of cucumbers.

But instead of soaking the cabbage in a vinegary brine solution, sauerkraut preparation requires only salt and the lactic acid bacteria already present on raw cabbage. Sauerkraut produces amazing amounts of a healthy probiotic that helps with digestion and a healthy immune system. What’s great about it: Probiotics are live micro-organisms (good bacteria) that reside in the gut and support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Probiotics play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes. They are also involved in the synthesis of important nutrients such as vitamin K and short chain fatty acids. Wash the cabbage and remove the outer leaves. Grate or slice the cabbage finely. Weigh the cabbage and weigh out the correct amount of salt. Layer the cabbage and salt in your fermenting crock-pot or a large glass or ceramic mixing bowl, massaging each layer as you go. As you massage the cabbage will start to soften and release water. This will take about 15 minutes. There should be about 5 cm of juices on top of the cabbage.

If this does not happen make up a salt water mixture of 15 g of sea salt to 1 liter of water and add a little of it to the crock-pot only if necessary. Add the bay leaves and peppercorns. If using a fermenting pot, put the weights on top of the cabbage, submerging it beneath the liquid. Then place the lid on top and follow manufacturers instructions. Store sauerkraut in a glass jar in the fridge. + notes & inspiration + If you make sauerkraut often, it’s worth Investing in a good quality fermenting crock-pot which will make sauerkraut making a breeze. I have an awesome one at home from MS -Steinzeugwaren in Germany. Other vegetables and aromatics can be added for colour and nutritional benefit. Choose from carrots or different coloured cabbage. My great aunty used to add a few bay leaves and black pepper corns to her mix. Perfect with fresh made green salads such as Kale Salad - Superfood Tabouli Add as a side to smashed organic eggs or scrambled eggs and sautéed greens + a little Dijon mustard.

Make an open Reuben style sandwich with sourdough rye and top with avo, cured ocean trout, cucumber ribbon and top with sauerkraut. + more to love + What is Sauerkraut and Why Is It a Superfood? What is Sauerkraut and Why Is It a Superfood? Sauerkraut is the ancient art of fermenting and pickling vegetables that dates back thousands of years. It is a naturally occurring process that is prepared without heat or pasteurization. The idea of culturing vegetables actually first originated as a way to preserve food so it could be stored without the need for refrigeration. Today this raw ferment is viewed as a superfood for the digestive system and known for its effects at reestablishing a balanced inner ecology. Also packed with nutrients, raw cultured vegetables help to rebuild the immune system as well as detoxify the body. "When you make sauerkrauts you are in fact concocting a vessel full of enzymes, lactobacilli and an alkaline reactive food source... a powerhouse of nutrition for your stomach, intestines, organs and entire body." Sandor Katz Many health experts agree that a healthy life begins with a healthy digestive tract.

When digestion is "off track" it can effect many bodily functions and hinder the efficiency of the vital organs and glands. Our ability to digest the foods we eat keeps us in top shape for preventing acute and chronic illness and disease. Eating sauerkraut is the preventative approach to maintaining health at its root in the digestive system. What is Sauerkraut? Basically, sauerkraut is shredded cabbage fermented in its own juice with or without a culture starter or a salt water brine. Many other vegetables and spices can be added for extra flavor and variety, but cabbage is usually the main ingredient because the leaves contain high amounts of naturally occurring cultures that help it to ferment. The process is accomplished in a glass or ceramic fermentation jar or "crock" of some kind. The chopped or shredded veggies are pressed down tight, creating an oxygen free space. Typically some sort of heavy weight is placed on top, but it is not always needed. Over the fermentation time, between 4-10 days (or much longer depending on how you like them), the veggies become soft, slightly pickled, tangy and very tasty. In some countries, the jars are traditionally buried in the ground for many months or up to a year or more.

When stored to ferment in a cool, dark environment, cultured vegetables are known to improve in quality the longer they age. Raw Sauerkraut's Benefits to Health Packed With Enzymes Our digestive functions naturally provide saliva and digestive enzymes to break down our food into usable nutrients, but over time eating foods low in enzymes reduces one’s own digestive enzyme reserves. Raw sauerkraut is a food packed with enzymes because it is not heated or pasteurized, like some commercial brands. Enzyme-rich foods help you to digest your meals so you get the maximum amount of nutrition and energy out of them. "Our enzyme potential has a problem somewhat similar to a checking account which could become dangerously deficient if not continually replenished.” ”Neither vitamins, minerals or hormones can do any work – without enzymes.” Enzyme Nutrition, by Dr. Howell A jar of cultured vegetables is an enzyme factory and only a small amount of sauerkraut produces more than enough for the proper digestion of the foods we eat. It can be an especially helpful condiment for diets high in cooked foods dairy and animal proteins.

Those here in the West eating the Standard American Diet (SAD) could definitely benefit from the consumption of these ferments that many people around the globe have used for literally thousands of years. In fact, we have never really needed the benefits of cultured sauerkraut more than we do today. With increased industrialization, more and more of our food and drink is pre-packaged with chemicals and artificial preservatives to maintain its shelf life. When you consume foods that cannot be efficiently broken down by the body, you are left with undigested waste material that gets trapped inside the gut, causing bloating, constipation, obesity, fatigue and lowered immune response. Consuming fermented foods , like sauerkraut, can be a valuable asset to overall health and helpful for processing the leftover by products of an unhealthy enzyme-less diet. Contains Lactobacilli, the Friendly Bacteria In addition to enzymes, the friendly microbial bacteria that exist inside your digestive tract are particularly helpful at converting more nutrients, vitamins and minerals out of the foods you eat, making them more bio-available to the body to use as nourishment. This is why it is very important to maintain a balanced body ecology.

You should have at least 80% alkaline friendly bacteria and 20% of the other acidic microorganisms, like candida albicans , which are actually helpful to the health of the intestinal tract in small amounts. Cultured veggies are a true longevity food and essential part of a superhealthy diet plan to cleanse and re-establish a healthy intestinal ecosystem. There is an incredibly diverse array of beneficial bacteria found in cultured krauts and they are known to increase in volume the longer they ferment. The fermentation process involved in making sauerkraut creates an acidic environment in which these friendly flora can reproduce and proliferate. This is accomplished by transforming the lactose and other sugars in the vegetables to lactic acid, which in turn gives birth to different strains of the bacteria called Lactobacilli, including Leuconostuc, Lactobacillus and Pediococcus. Nobel Prize winning scientist Elie Metchnikoff in his book, "The Prolongation of Life", proposed that consuming high quantities of Lactobacilli-rich foods would eliminate the dominance of unfriendly bacteria.

Cancer Research In the Journal of Agriculture and Food Chemistry (2002), a study concluded that raw cultured vegetables are a cancer inhibitor. The process of culturing cabbage produces a substance called isothiocynates, which has been proven helpful as cancer growth preventative. Strains of Lactobacillus spp. and other lactic acid bacteria present in raw cultured vegetables may possess potential therapeutic properties including anti-inflammatory and anti-cancer effects. A study by researchers from the Beth Israel Deaconess Medical Center and UCLA in 2009 demonstrated the protective activity of some strains of these bacteria for anti-tumor and anti-cancer benefits. Reestablishes pH Levels So many conditions, such as candida overgrowth, bone thinning and especially inflammation in the body, are a result of eating too many acidic-type foods that build excess levels of acids in the digestive system. These acids leak out into the blood and lymph. Cultured vegetables transform into an alkaline-rich food when consumed. This helps to reestablish the proper balance of pH levels in the intestinal tract.

Sauerkraut Health Benefits Aids digestion, helps to break down foods into usable nutrients Forms a shield of friendly flora in intestinal wall, preventing the spread of yeast overgrowth and other pathogenic organisms Boosts immune system Detoxifies and cleans the colon of undigested waste Restores balance of beneficial organisms Helps with constipation and weight loss Promotes balance of acid/alkalinity in the body Neutralizes anti-nutrients found in many foods like: phytic acid in grains and trypsin inhibitors High vitamin C and B vitamin content "That thrilling taste of homemade sauerkraut, the practice of fermentation is one of partnership with microscopic life. This partnership leads to a reverence for all the processes that contribute to the well-being of the human race." Sally Fallon Eat Cultured Veggies For: Zesty, zingy flavor, and crunchy texture Food with no fat and few calories Pickled taste people naturally crave Use as a condiment with your favorite foods Satisfying junk food cravings Affiliate Disclosure 0 Comments Sauerkraut, a form of fermented cabbage, has been popular throughout Central Europe for hundreds of years.

Sauerkraut combines one of the healthiest foods there is (cabbage) with one of the most beneficial and time-honored food preparation methods ever used (fermentation). According to the Institute for Integrative Medicine at the University of Witten in Germany, sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as an important food source to the fourth century B.C . The Secret to Sauerkraut’s Health Benefits: Fermentation What is it that’s so special about fermented vegetables and foods ? Fermentation simply refers to an ancient technique and perseveration method that naturally alters the chemistry of foods. Similar to cultured dairy products like yogurt and kefir, sauerkraut’s fermentation process produces beneficial probiotics that are now linked to improvements in immune, cognitive, digestive and endocrine function. People have been using fermentation to preserve valuable vegetables and other perishable foods for long periods without the use of modern-day refrigerators, freezers or canning machines. Fermentation is the metabolic process of converting carbohydrates, like sugars, into either alcohols and carbon dioxide, or organic acids.

It requires the presence of a carbohydrate source (like milk or vegetables, which contain sugar molecules) plus yeast, bacteria or both. The yeast and bacteria microorganisms are responsible for converting glucose (sugar) into healthy bacteria strains that populate your gut environment and help regulate many bodily functions. Microbial fermentation occurs when the bacteria or yeast organisms are deprived of oxygen (which is why fermentation was first described as “respiration without air” by early French microbiologists that discovered the science behind the process). The type of fermentation that makes most foods “ probiotic ” (rich in beneficial bacteria) is called lactic acid fermentation. Lactic acid is a natural preservative that inhibits harmful bacteria growth. What Are the Effects of Sauerkraut’s Probiotics? First and foremost, sauerkraut’s live and active probiotics have beneficial effects on the health of your digestive tract — and therefore the rest of your body too. That’s because a very large portion of your immune system actually lives within your gut and is run by bacterial organisms, what you can think of as “your gut’s bugs” that live within your intestinal flora.

Microbial imbalances have been associated with enhanced risks of various diseases , but luckily obtaining beneficial microorganisms from probiotic foods has repeatedly demonstrated health benefits in clinical settings. After eating foods like sauerkraut that provide probiotics, these gut bugs take up residence on the lining and folds of your intestinal walls, where they communicate with your brain via the vagus nerve. They also act like your first line of defense against various harmful bacteria or toxins that enter your body. Some beneficial probiotic bacteria found in sauerkraut and other cultured veggies are more or less permanent residents because they form long-lasting colonies. Others come and go more quickly but still have important anti-inflammatory effects. As described in a 2009 report published in The Indian Journal of Medical Microbiology, “the use of antibiotics, immunosuppressive therapy and irradiation, amongst other means of treatment, may cause alterations in the gut composition and have an effect on the GIT flora.

Therefore, the introduction of beneficial bacterial species to the GI tract may be a very attractive option to re-establish the microbial equilibrium and prevent disease .” The good bacteria living in someone’s healthy gut environment have been proved to be crucial for lowering the risk of just about every form of acute or chronic illness there is. A 2006 report published in The Journal of Applied Microbiology states that probiotic benefits from cultured foods include lowering the risk of: brain disorders and mental illness metabolic conditions such as diabetes obesity or weight gain various autoimmune diseases This is due to probiotics’ direct and indirect influences on various organs and systems, especially the rate at which your body produces inflammation and controls hormone production. The “good bacteria” and other organisms living within your gut might as well be considered an organ in their own right, because they’re critically important to the health of your brain, hormones, heart, lungs, liver and digestive organs.

The latest science tells us that probiotic-rich foods can help: Improve immune function, since they create a barrier against potential invaders including “bad bacteria” like pathogens, viruses, fungi and parasites Aid in digestion and the absorption of various nutrients Detoxify the body, since probiotics help prevent infections and combat toxins living within your digestive tract Support brain function and cognitive health, even helping to prevent dementia, treat Alzheimer’s disease and stave off memory loss Handle stress through the “gut-brain” connection, your microflora’s effects on your endocrine (hormonal) system Sauerkraut Nutrition Facts Sauerkraut is very low-calorie, but as you can see it’s an anti-inflammatory food and is packed with benefits. Besides having probiotics to offer, sauerkraut is a good source of antioxidants and dietary fiber too, thanks to its main ingredient cabbage. Even eating a small amount daily — just several tablespoons — can give you significant benefits and a great source of nutrients, including vitamin K, vitamin C, calcium, potassium and phosphorus — and of course probiotics too. As an added bonus, the proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases absorption of their various vitamins.

One reason you might want to stick to a smaller serving? It’s a bit high in sodium (with about 20 percent of your needs in every ½ cup serving) considering sea salt is one of the main ingredients, although real sea salt has its own set of benefits and sauerkraut’s perks definitely still outweigh this point. 470 milligrams sodium (20 percent DV) 10 milligrams vitamin C (17 percent DV) 9 micrograms vitamin K (11 percent DV) 1 milligram iron (6 percent DV) 1 milligram manganese (6 percent DV) 1 milligram vitamin B6 (5 percent DV) 17 milligrams folate (5 percent DV) 7 Benefits of Sauerkraut 1. Supplies Probiotics that Help Improve Digestion Microorganisms present in sauerkraut, including those of the lactobacillus bacteria genus, essentially “feed” the good bacteria in your gut, which improves digestive health. Research shows that within sauerkraut, lactobacillus plantarum is the predominant LAB bacteria strain that’s born during the fermentation phase.

We still have a lot to learn about the exact types of beneficial bacteria that grow within cultured foods, but for the first time, a 2003 report published in The Journal of Applied Environmental Microbiology demonstrated the complex ecology present in sauerkraut fermentations . This provided new insights into the complex bioprocess of vegetable fermentations. Brine samples were taken from four commercial sauerkraut fermentation tanks over a 100-day period in 2001. A total of 171 phage isolates, including at least 26 distinct phages, were observed within the sauerrkaut. In addition, 28 distinct bacterial host strains were isolated and identified as LAB bacteria strains. These host strains included Leuconostoc, Weissella and Lactobacillus species Because they can help lower the presence of toxins, inflammation and bad bacteria living within your digestive tract, probiotics bacteria are beneficial for reducing symptoms like irritable bowel syndrome (IBS) , constipation (yes, they help you poop! ), diarrhea, bloating, food sensitives and digestive disorders.

We often hear that probiotic yogurt is one of the best foods to eat for better digestion and preventing illnesses, but non-dairy cultured foods like sauerkraut have the same effects. In the process, sauerkraut and other fermented foods help you better absorb nutrients from the food you’re eating, regularly go to the bathroom and even help manage your appetite, thanks to their effects on hormones. 2. Improves Immune Function Although most people don’t realize it, the gut is your biggest immune system organ, and sauerkraut’s probiotics play a major role in regulating gut health. Beneficial bacteria can educate and support the immune system by controlling certain immune cells and preventing autoimmune reactions . Probiotics also control inflammation, which is a central feature of so many diseases facing us today. Recent scientific investigations have supported the important role of probiotics as a part of a healthy diet that can provide a safe, cost-effective and natural approach that adds a barrier against many types of microbial infections . Research has shown that probiotics can be effective at fighting diarrhea , antibiotic resistance , Clostridium difficile colitis, various infections, inflammatory bowel diseases, constipation and even cancer.

Lactobacillus rhamnosus strains have been proven beneficial on intestinal immunity and can increase the number of IgA and other immunoglobulins cells in the intestinal mucosa. 3. Reduces Inflammation and Allergies Autoimmunity — one of the root causes of inflammation — is a state in which the body attacks its own tissues because it suspects that it’s being harmed by an outside “invader,” whether this is a food you’re sensitive or allergic to, toxins from household and beauty products , poor quality air and water, and so on. Sauerkraut’s beneficial probiotics help increase and regulate NK cells, which are nicknamed “natural killer cells,” that control the body’s inflammatory pathways and take action against infections or food allergy reactions . This, in turn, can lower your risk for developing virtually every chronic disease there is, from heart disease to cancer. 4. Protects Cognitive Health It’s not hard to image how our brain and digestive systems are connected — think of the last time you felt “sick to your stomach” or had butterflies in your belly from being nervous.

Researchers are still learning about the fascinating and intimate relationship between your gut and brain, especially how this relationship is actually bidirectional, or a “two-way street.” It’s not just that your mood can affect your digestion, but it turns out that the health of your digestive system can also affect your nervous system, brain function and moods! All of this is possible because of the vagus nerve, one of 12 cranial nerves that helps form the primary channel of information between the nerve cells in your intestinal nervous system and your central nervous system in your brain. Communication via the vagus nerve is impacted by the various populations of bacteria in your gut. Depending on what kind of bacteria are present in different proportions within your gut, different chemical messages can be triggered that impact your ability to learn, remember and sort information. 5. Can Help You Handle Stress and Improve Your Mood Probiotics found in sauerkraut can help produce and release important digestive enzymes and digestive substances that collaborate with the chemicals in your brain. These include various nutrients like vitamins and minerals that are needed for proper neurotransmitter function and cognitive processes.

Your brain literally needs to digest nutrients well — including amino acids and fatty acids — in order to produce hormones like serotonin or dopamine that regulate your moods. Probiotics help produce “happy hormones” and combat the effects of stress on your body, so sauerkraut might even be able to assist you in feeling more optimistic, having more energy and getting a good night’s sleep. 6. Beneficial for Weight Loss or Maintenance As you can see, the state of your gut health directly affects the way you think, feel, act and view the world! Because probiotics found in sauerkraut help regulate various hormonal functions, they can have a positive effect on your cravings and appetite control. Studies now even link intake of probiotic-rich foods with a lowered risk for obesity and easier weight loss . 7. Provides Cancer-Fighting Antioxidants Aside from the numerous benefits that sauerkraut’s probiotics offer, its main ingredient cabbage also has a lot going for it. Cabbage is a disease-fighting vegetable all on its own. Cabbage is among a group high-antioxidant foods and cruciferous vegetables known for being powerful cancer-fighting foods .

One reason cabbage and other cruciferous foods have protective effects is because they supply various antioxidants and dietary fiber. Cabbage has phytochemicals, including sulfer compounds, isothiocyanates and indoles. In laboratory settings, these have shown protection against cancerous cell formation and have positive effects on lowering inflammation. Sulforaphane, a particularly potent member of the isothiocyanate family, is capable of increasing the body’s production of oh phase-2 enzymes that can help fight free radical damage . Although most sauerkraut is made from white or green cabbage, some varieties use purple cabbage too. Purple cabbage has its own class of special antioxidant properties called anthocyanins. These flavonoid phytochemicals, which are what give blueberries and wine their deep colors too, have strong antioxidant activities that help fight cardiovascular diseases, cancer and cognitive disorders.

History of Sauerkraut and How It’s Made Sauerkraut is native to Eastern Europe, especially places like Germany, Poland and Russia where cabbage is considered a staple ingredient, even the “quintessential vegetable.” Sauerkraut, which means “sour cabbage” in German, first made its way over to the Unites States in the 1700s. It’s been said that immigrants coming over to the Americas at this time on ships carried sauerkraut with them on their long journeys because the fermentation process was able to preserve abundant amounts of harvested cabbage and also provide important nutrients. While fermentation might sound like a complicated process, it’s actually something that’s been practiced for thousands of years in one form of another in nearly every ancient population on Earth. Fermenting foods stops them from spoiling quickly, which is why it’s been a tried-and-true method for using up available vegetables, fruits, grains and legumes for thousands of years around the world. For example, beneficial kefir is a cultured dairy product first created in Eastern Europe thousands of years ago, miso and natto are fermented soy products stemming from Japan, and kimchi is a traditional fermented Korean staple side dish.

Fermentation is also used to make all types of yogurts that have “live and active cultures” and in the production of beer, wine and some sourdough breads too (where yeast converts sugar to carbon dioxide). Some records show that ancient Chinese populations were pickling (fermenting) types of cabbage over 2,000 years ago. The Best Kinds of Sauerkraut to Buy and How to Make Your Own! The kind of sauerkraut you want to buy is the type that’s been prepared in the traditional way and is refrigerated in order to preserve the “live and active cultures.” These types can be found in health food stores and now in some larger grocery stores in the refrigerated section — NOT in room-temperature jars or cans! Keep in mind that many commercial food manufacturers have tried to standardize the fermentation process in order to produce larger quantities of cultured foods in less time. The result is that many mass-produced foods that were traditionally fermented (including sauerkraut, pickles or olives, for example) are now just treated with large amounts of sodium and chemicals and then canned.

This type of product might be labeled “sauerkraut,” but it actually hasn’t gone through the proper process to develop probiotics. In some cases, cultured foods are also pasteurized to kill potentially harmful bacteria, which kills the probiotics we want in the process. Only true fermentation, without pasteurization, gives you the amazing probiotic enzymes, like lactobacillus for example, that have the benefits mentioned above. Homemade Sauerkraut Recipe Making sauerkraut is one of the most basic fermentation processes there is, so it’s a great place to start if you’re new to making your own cultured foods. All you need to make sauerkraut (or any fermented veggie for that matter) is simply the vegetable (in this case cabbage), water, salt and some patience! Lacto-fermented vegetables increase in flavor with more time, at least according to fermentation experts. Some traditional preparation methods call for the sauerkraut to rest for at least six months to become fully mature and beneficial, however many people ferment theirs for just one to two weeks successfully.

One of the best thing about lacto-fermented vegetable condiments is that they’ll stay fresh and “alive” when stored in a cold place like the refrigerator for several months, instead of going bad within a week like fresh veggies do. To make your own sauerkraut, you simply clean one head of cabbage (any color) and chop it into small pieces or shreds, add your salt and massage the two together for several minutes, and then pack the mixture into a quart size glass jar that has a tightly fitting lid. After waiting for several days — you’ve got homemade sauerkraut beaming with live probiotics, fiber, antioxidants and other nutrients! Total Time: 20 minutes active prep; 4 weeks total Serves: Makes about 1 gallon INGREDIENTS: 2 tablespoons sea salt or pickling salt 1 tablespoon caraway seeds DIRECTIONS: In a large bowl, mix cabbage with salt and caraway seeds. Let stand for 10 minutes. Pack cabbage mixture into a large glass food container. Top with a lid small enough to fit inside the container and place a sanitized glass jar filled with water on top of the lid to weigh it down. Place in a cool spot overnight.

Check to make sure the sauerkraut is completely submerged in liquid. Check cabbage every other day for 2 weeks, skimming off of any scum that may form on the surface. Let stand for at least 4 weeks total. Then store in airtight container in the refrigerator for up to 6 months. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Get FREE Access! Sauerkraut History and Use in Eastern European Recipes "Gdzie jest barszcz i kwasna kapusta, tam chata tlusta." -- Old Polish proverb meaning "Where there is beet soup and sauerkraut, there is plenty." The World Runs on Cabbage Power And I don't mean the byproduct of eating cabbage! This versatile vegetable appears in many guises worldwide -- fresh and brined when it becomes sauerkraut. History of Sauerkraut The word sauerkraut is German for "sour cabbage" but it wasn't really invented by the Germans, although it is wildly popular there.

It is believed laborers building the Great Wall of China over 2,000 years ago began fermenting shredded cabbage in rice wine to preserve it so they would have a food source during the nongrowing season. Then, nice-guy Ghenghis Khan and his merry band of marauders brought it to Europe 1,000 years later. In the 16th century, the Germanic peoples began dry curing cabbage with salt to extract the water from the vegetable and allowing the mixture to ferment, turning the sugars in the cabbage into lactic acid which served as a preservative. continue reading below our video How to Make Curried Pumpkin Soup The process remains the same today. When sauerkraut was linked to the absence of scurvy in Dutch seamen, Captain James Cook, the French and other Europeans jumped on the sauerkraut bandwagon. Early German and Dutch settlers brought their recipes for sauerkraut to the Americas along with a New Year's Day meal tradition -- eating pork and sauerkraut for good luck in the coming year. The Eastern European Sauerkraut Connection What's in a name? Sauerkraut by any other name would taste as great.

Here's how Eastern Europeans say it: Bulgarian -- kiselo zele Slovenian -- kislo zelje Ukrainian, Hungarian -- savanyú káposzta In the old days, usually in November, Eastern European families prepared for winter by putting up several barrels of sauerkraut. Depending on the size of the family and the size of the cabbage, a clan might ferment as many as 300 whole heads of cabbage in wooden barrels. Occasionally, along with the salt, spices like caraway seeds, wine or other vegetables were added. By the late 1800s, the cabbage was shredded before being placed in covered crocks. If the family couldn't afford their own shredding tool, a peddler went door-to-door and performed this service for a fee. My 5-foot-tall grandmother did all her shredding by hand with a sharp knife and a strong arm, and taught her daughter, my mother, to do it this way, who passed on the technique to me. I admit to resorting to a food processor now, however.

After the cabbage had fermented to the household's liking, it was stored in a cool place and the housewife would pull out as much as she needed from the crock or barrel and prepare it primarily with pork if it was available or just plain when times were lean and money scarce. Sauerkraut-Related Content More Sauerkraut Recipes The Fremont Sauerkraut Company In 1905, Allen Slessman combined several small Great Lakes sauerkraut manufacturers to form The Fremont Company which still exists today in Fremont, Ohio and is run by his grandson, Richard Smith, and great-grandchildren, Chris Smith and Katie Smith. The company packages under the Frank's, SnowFloss and Deutsche Kuche labels. Take this virtual tour of the Fremont Sauerkraut Company to see how this versatile vegetable is made. The company brings in 25,000 tons of fresh cabbage from 12 local farmers from July to November, known as sauerkraut season. One head of cabbage can weigh as much as 20 pounds.

Fremont processes 400-600 tons of cabbage a day and produces 150,000 (14-ounce) cans daily, not to mention bagged, barreled and larger cans of sauerkraut. The process is the same as for home canning, just on a grander scale. Shredded cabbage is salted and allowed to ferment for 4 to 6 weeks, although the cabbage can actually be held for up to a year before being canned. When tasters have deemed the kraut to be ready, it is sent to the canning room where it is piped into cans, lidded and steam processed at 180 degrees, cooled down and labeled and boxed for shipment. Two-pound plastic bags of kraut are not processed under steam so they have preservatives and must be refrigerated. This kraut has a crisper texture than canned kraut. The Fremont Company introduced single-serving packets of kraut for hot dogs and other applications in 2001 and is the only U.S. company doing this. Sauerkraut Is Better Than Chicken Soup Besides tasting darn good, eating sauerkraut has a raft of health benefits.

Sauerkraut is packed with vitamins and minerals, is an immune booster, balances the bacteria in your gastrointestinal tract, might be a flu fighter, and its antioxidant properties are thought to combat cancer. Super Star Food When Heidi Klum, German supermodel and host of "Project Runway," was asked to what she attributed her success, she said "sauerkraut soup." She says her grandmother's recipe kept her slim and trim. She's not alone. Russian supermodel Anna Azarova also cites sauerkraut as a favorite food.

Question: Which vegetable is the main ingredient of Sauerkraut?
Answer: Cabbage